2008 & 2009 ATELIERS
Pour l’année 2008, nous offrons plusieurs ateliers incroyables, avec quelques-uns des instructeurs les plus inspirants au monde!
Pour en savoir plus

• Find a quiet place to practice. Make sure you will not be disturbed by people, pets, a phone etc. for the next 10 minutes.
• Take a tall comfortable upright-seated position, on a meditation cushion, or a chair. If you are a beginner with meditation, it may be easier to close your eyes. Experienced folks may practice with eyes slightly open at a soft downward gaze, about 4 – 6 feet in front of you. Rest your hands on your legs palms down, with your elbows under your shoulders. Lift up out of your waist, so your spine is tall.
• Setting the foundation: Begin to feel your natural breath. Notice where it’s easiest to observe your natural breath. That may be in your belly, your ribs, chest, or perhaps at the tips of your nostrils (sensing the breath coming in and out). Now place a light attention on that one place, and continually observe the inhalation and the exhalation. When you notice your mind has wondered off, note that with a sense of friendliness (no judgment), by silently saying “thinking”, then breath out the words, and return back to the breath and body.
• When you feel settled, you may begin Metta, Loving-Kindness Meditation. You will be silently repeating phrases, which are aspirations to uncover metta towards your self and others. When you begin to repeat these phrases, you will shift 80% of your attention to the words, and keep 20% of your attention on your breath.
• Suggested phrases:
  May I be full of loving-kindness
  May I be safe from inner and outer danger
  May I be healthy in mind and body
  May I live with ease
• OR
  May I be Happy
  May I be Safe
  May I be Healthy
  May I live with ease
• The above phrases are suggestions. The words you choose must be meaningful for you personally. So you can play with it a little, changing the words. However the words still must have the essence of loving-kindness.
• The Stages of Metta: There are six stages of Metta meditation. You may choose how long to remain in each stage.
• First, send the aspirations of loving-kindness toward your self. Inwardly repeat the phrases for a few minutes.
• Second, choose a benefactor to send metta to. A benefactor is someone who has touched your life in a profound way. You may or may not personally know this person. You may insert their name into the phrases, or visualize them. Ex: “May _____ be happy” etc. Again, inwardly repeat the phrases for a few minutes.
• Thirdly, Choose a loved one to send metta to.
• Fourth, choose a neutral person. This is someone you don’t personally know, or have an opinion about. Perhaps they are your bus driver, or work at the grocery store. Visualize this person as you send them aspirations of Metta.
• Fifth, choose a difficult person. It’s not advised to start with the person who has hurt you the most. Rather, start with someone who is irritating you at the moment.
• Sixth, send metta to all beings: near, far, small and large, all over the world. Ex: “May all beings be happy.”